Sign in Join Newsletter

Patrick Hayes

Patrick Hayes

St Albans, United Kingdom

Patrick Hayes is the founder and editor of Sub-3. He is a long-time competitive distance runner, a nine-time sub-3 marathoner, and an England Masters athlete competing with St Albans Striders.

Cartoon of a female runner in a SUB-3 vest holding a stone tablet reading “NOTHING NEW ON RACE DAY” at a marathon start line, warning off risky last-minute changes.

Sub-3 running’s golden rule: nothing new on race day

Temptation is everywhere in race week—from flashy gear at the expo to last-minute breakfast swaps. But the golden rule remains: nothing new on race day.

A stylised digital illustration of a sub-3 marathon runner being observed through glass by scientists with clipboards in a research room, highlighting contrasting mindsets.

Are sub-3 runners obsessed?

Sub-3 runners are often labelled obsessive, addicted or abnormal. But what if their dedication isn’t a problem to be solved, but a choice that reveals what humans can achieve?

Cartoon man in a SUB-3 shirt holds two plates: one with steak and greens labeled "SUB-3 DIET," the other with a pill labeled "OZEMPIC DIET," symbolising a contrast.

Why Ozempic isn’t for sub-3 runners

Ozempic might help you lose weight — but it won’t help you run faster. In fact, for sub-3 runners, it could blunt your appetite for food, recovery and the fight itself.

A cosmic, cartoon-style illustration asking “Why does sub-3 matter?” with runners, ancient Greek figures, royalty, and swirling stars symbolising the quest for sub-3.

Why does sub-3 matter?

Breaking three hours isn’t just about bragging rights. It’s about testing your discipline, finding clarity in the grind and pushing past a line that means nothing - and everything.

A cartoon of a puzzled runner in a "SUB-3" shirt surrounded by thought bubbles showing the annual costs of chasing a sub-3 marathon, including coaching, kit, and races.

How chasing sub-3 could become a £10,000-a-year habit

What running under three hours really costs – and how to stop it draining your wallet.

Should I join a running club to help me go sub-3?

Should I join a running club to help me go sub-3?

If you're considering going sub-3, there’s so much to gain from joining a club.

A bold, graphic design image featuring a large gold Sub-3 medal icon on the left and the headline “10 moments every sub-3 runner lives for” on a light silver background.

10 moments every sub-3 runner lives for

They’re not always the ones you expect. But they’re the moments that keep us coming back.